Hereâs an outline of soleus muscle treatment options:
- Rest: Not bearing weight on the injured foot for a week or so can allow the muscle to begin to heal. It will also allow...
- Elevation: Using pillows to keep the soleus elevated above the heart for as long as possible for the first day can be...
- Heat and Ice: Applying ice packs to the injured area for 15â20 minutes a...
What are the benefits of soleus exercise?
Nov 17, 2021 ¡ Unlike the gastrocnemius, the soleus only crosses the ankle and is largely comprised of type 1 slow twitch muscle fibers (1), meaning that the soleus is fairly resistant against fatigue. Although the soleus does have its own separate and anatomically distinct origin, it actually blends into the Achilles tendon with the gastrocnemius. Another ...
How can I strengthen my soleus?
Sep 08, 2021 ¡ I know I bang on A LOT about how important the quads are for ACL rehab (and this won't change anytime soon), but another muscle we need to make sure we don't overlook in ACL injury prevention & rehab is the soleus! Maniar et al (2020) published data on muscle activity contributing to shear & rotational forces across the knee joint during single leg landing.
What are the treatments for a soleus injury?
Nov 27, 2014 ¡ The soleus (L. solea, sandal.) is the smaller of the two major calf muscles; the other muscle being the gastrocnemius (gastroc). Fun fact: It was originally named after its resemblance to the flat, sandal-shaped sole fish, whose name also comes from the Latin word, solea. The soleus and gastroc are both prime movers in ankle plantarflexion when ...
Can I run after soleus muscle rehabilitation?
Mar 16, 2018 ¡ Hereâs an outline of soleus muscle treatment options: Rest: Not bearing weight on the injured foot for a week or so can allow the muscle to begin to heal. It will also allow... Elevation: Using pillows to keep the soleus elevated above the heart for as long as possible for the first day can be... ...
How long does it take for a strained soleus to heal?
In the less severe cases it usually takes up to three days for a pulled calf muscle to start feeling better. In the most severe cases that don't require surgery a full recovery may take up to six weeks.
What does a strained soleus feel like?
Soleus strains also tend to be less dramatic in clinical presentation and more subacute when compared to injuries of the gastrocnemius. The classic presentation is of calf tightness, stiffness, and pain that worsen over days to weeks. Walking or jogging tends to provoke symptoms [3].May 23, 2009
Why do I keep straining my soleus?
The potential underlying causes of soleus strain include (but are not limited to): Training error â overtraining, rate of increase of training loads too high, introduction of too much hill work over too short a time, poorly designed training program â eg a hard running session after a long run.
Which muscle is the soleus?
The soleus is a fairly under-appreciated muscle next to its larger neighbor, the gastrocnemius. It holds some value from a clinical and performance perspective, but focusing on the gastroc likely will provide more yield.
Where does the soleus originate?
In technical terms, it originates from the soleal line/medial border of the tibia, head of the fibula and the posterior border of the fibula.
Which tendon has the longest tendon?
In comparison to the plantaris, the soleus certainly holds more function. However, if looking for some physical therapy trivia, the plantaris is said to be the longest tendon in the body. (If you ever get this as a question at your local pub trivia night⌠youâre welcome.)
What is an Achilles rehab program?
The Achilles [P]Rehab Program is the ultimate resource for those looking to strengthen, protect, and optimize their achilles tendon. This program is designed for active individuals looking to improve their performance that may be dealing with an Achilles weak link. With this 3-phase program, you will build up your Achilles tendon to handle anything life throws at you! Learn more HERE!
Where is the gastrocnemius located?
First, the gastrocnemius, which usually sits on top of the soleus , has been removed. If it were still included, you wouldnât be able to see the soleus deep to it. Second, notice how the soleus stops right below the knee joint line.
Can you run to get fit?
However, failure to prepare may set you up for failure. âYou donât run to get fit, you have to be fit to run.â Without proper training, education, and an understanding of healthy running hygiene habits, issues may arise that can keep you from running. The Running [P]Rehab Program will teach you the best cross-training routine for runners and education to help you maintain optimal running health. Learn more HERE!
What is the soleus muscle?
Itâs also worth noting that the soleus is an important ankle stabilizer, which allows us to stand upright. Without it, weâd fall on our faces. Note: While the soleus and the gastrocnemius are separate muscles, they are often referred to collectively as the âtriceps suraeâ which means âthree-headed muscle of the calfâ (the soleus has one head, ...
What is the soleus?
Soleus: Functional Anatomy Guide. The soleus (L. solea, sandal.) is the smaller of the two major calf muscles ; the other muscle being the gastrocnemius (gastroc). Fun fact: It was originally named after its resemblance to the flat, sandal-shaped sole fish, whose name also comes from the Latin word, solea. The soleus and gastroc are both prime ...
Where is the soleus located?
Classified as part of the superficial posterior compartment of the leg, the soleus is located deep to the gastroc. Most of its mass is invisible from the surface of the physique. However, when developed, it is clearly visible on either side of the gastroc and on the lower part of the calf. The soleus originates from different points in or ...
What is the short soleus?
Overactive/Short Soleus: The soleus is overactive and short in individuals with lower crossed syndrome (LCS) and/or pronation distortion syndrome (PDS). In LCS, the soleus compensates for poor hip extension due to weak glutes during the gait cycle by becoming overactive to produce excessive plantarflexion.
Where does the soleus originate?
The soleus originates from different points in or around the rear side of the fibula and inside of the tibia. It inserts on the Achilles tendon. Its fibers run obliquely between multiple septa, forming a multipennate muscle architecture.
What muscles do calf raises strengthen?
There are lots of variations of the seated calf raise, all of which will strengthen the soleus muscles of your lower legs . The key is to work through a full range of motion. If playback doesn't begin shortly, try restarting your device.
How many reps should I do for a calf raise?
Aim for 3 sets of 15 rep s on each leg. If you have a gym available, you might also want to try incorporating seated calf raises into your calf strengthening programme. There are lots of variations of the seated calf raise, all of which will strengthen the soleus muscles of your lower legs.
Who is James Dunne?
James Dunne. Having trained as a sports rehabilitation therapist, James now works exclusively with distance runners, helping athletes from beginner to pro to run stronger and pain free. Check out James' marathon training plan for beginners [PDF].
How to stretch soleus?
This is one of several soleus stretches. You sit on the floor with both legs extended out straight, then draw one heel in toward your body. Relax the knee out to the side so the sole of your foot is tucked toward your opposite thigh. You can then bend your other knee and draw your heel in toward your glute with your toes raised in the air. Now, grasp the ball of your foot and gently pull your toes in toward your shin and hold for 30 seconds. Repeat on the other side.
Where is the soleus muscle located?
Soleus muscle pain is common and can be a real nuisance due to that fact that the muscleâs main function is to stabilize the ankle joint and help push the foot off the ground. The soleus muscle is one of three muscles located in the calf. Itâs located at the back of the leg, beginning below the knee and ending at the heel.
Why does my soleus hurt?
Soleus pain causes are often linked to certain activities, but there is one cause that you could say is due to inactivity. Check out the list of soleus muscle pain causes below to see what we mean. Walking on inclines, such as hills. Frequent stair climbing. Frequent cycling.
How to diagnose a muscle strain?
Well, there are a few simple tests you can perform to diagnose your muscle strain. Bent Knee Heel Raises: Stand barefoot with your feet parallel and about shoulder-width apart. Bend the knees as far as possible while keeping the heels on the floor and keeping the back erect.
What is active release technique?
Active Release Technique (ART): This is a hands-on technique to treat muscle, ligament, fascia, tendon, nerve, or capsule pain. In the case of soleus pain, the muscle is held with tension applied to the tissue. It is different from massage in that there is no skin tension or sliding on the skin with the hand.
What is the soleus muscle?
The soleus muscle is one of the powerful plantar flexor muscles in the ankle joint. It receives its blood supply from a number of different sources. A study was conducted to describe the distribution of the arterial supply for blood to the soleus muscle. The soleus muscle is supplied by perforators of the popliteal, posterior tibial and peroneal arteries. They found that the posterior tibial artery gave 38.8% of total perforators, while the peroneal artery gave 33.3% and the popliteal artery gave 27.8%. The study concluded that as it is richly supplied with arterial blood, the soleus can be used safely as a free flap, hemisoleus flap or composite flap to cover defects in the lower limb.
Where is the soleus located?
The Soleus is one of the powerful muscles located in the back part of the calf. It runs from just beneath the knee all the way down to the heel. Due to its close connection with the gastrocnemius, some anatomists consider them to be a single muscle called the triceps surae. It is used for walking and standing.
What muscle is injured when running?
The soleus muscle within the calf is prone to an injury from running. In certain instances, the injured plantaris muscle is associated with pain in the calf and injury to the soleus muscle. Tears in the soleus, including tennis leg, can cause pain in the plantar.
How to stretch your legs?
Lean gently toward the wall while bending the knees to form a shallow squatting position. Keep both heels firmly on the floor while holding onto the stretch. The stretch allows you to stretch both legs at the same time. There is also the option of bending one leg at a time if that works better. Hold the stretch for 30 seconds. Perform the exercise anytime the legs tighten up.
How to raise the soleus?
One of the basic soleus exercises is calf raises, or standing heel raises, according to the American Council on Exercise. Begin this exercise with the ball of your foot on a step with your heel hanging over the edge. Slowly lower the heel until the ankle is fully flexed. Then raise up onto your toes, keeping the knee straight. You can perform this exercise with both legs or one leg at a time.
Why does my soleus hurt?
Injury to the soleus may be caused by overuse or a sudden movement, such as when you push off the leg when playing sports like tennis or soccer. If you do have a mild strain in your muscle, you can treat it with rest and ice to the injured area, advises the University of Wisconsin Health.
What muscle does a calf raise work?
She is passionate about all aspects of fitness and maintaining a healthy lifestyle. Calf raises work the soleus muscle. Soleus exercises strengthen your calf and help prevent injuries. The soleus muscle is one of two muscles in your calf. The other is the gastrocnemius muscle. When your knee is bent, the soleus muscle is responsible ...
How to work soleus and gastrocnemius?
Begin seated on a mat with both legs straight in front of you. Wrap a resistance band around the balls of your fee. Keeping the band taught and your knees straight, flex your toes back toward your body as far as you can, then point your toes to work both the soleus and gastrocnemius.
How to stretch gastrocnemius muscle?
To isolate the stretch to the soleus muscle, simply bend the back knee during the stretch, keeping the heel planted on the ground. Hold the stretch for 15 to 30 seconds and repeat two to four times on each leg.
How to get rid of a swollen calf?
Cool down after your workout with five to 10 minutes of walking or biking at an easy pace. Finish by stretching your calf muscles. Try the wall stretching exercise described by the American Council on Exercise. Stand one arm's length away from the wall and place your palms on the wall just below shoulder height.
What type of muscle is soleus?
Research by Balius and Capdevilla discusses that the soleus muscle is made up of 96% type I muscle fibers, which are utilized specifically for endurance-based activity. This is why the soleus is more susceptible to injury with activities like distance running.
What is the difference between gastrocnemius and soleus?
What is unique about the gastrocnemius in contrast to the soleus is that it is a 2-joint muscle, as it crosses both the knee joint as well as the ankle joint. This is similar to the rectus femoris at our hip, which acts as a hip flexor and knee extender.
What muscle is the calf muscle?
The âcalf muscleâ is actually a complex of 3 muscles, which includes the gastrocnemius, soleus, and plantaris. These muscles each travel down the back of the lower leg and join the Achilles tendon, which then inserts onto our calcaneus (heel bone). The gastrocnemius muscle has two heads: a medial head and lateral head, ...
How long does it take to recover from a calf strain?
Calf strains have a good prognosis and people often make a full recovery! Generally speaking, strains can vary in recovery times from a couple of weeks up to several months if there is a more significant injury . The first step after this injury is to ensure you receive a proper diagnosis, as the calf muscle is actually â3 muscles in oneâ, and therefore, you must establish which one of these muscles has been insulted. From there, a physical therapist can help you optimize your recovery with appropriate exercise and activity modification. If youâre looking for a program to teach you how to rehab calf strains immediately, check out our calf rehab program!
Where is the calf muscle located?
Our calf musculature which is situated on the back of our lower legs consists of three muscles, and can often be subject to injury if they are under too much load and/or not appropriately strengthened! Various calf strains are often seen in runners, tennis players, other athletic populations, and even weekend warriors.
What type of muscle fibers are used in calf strain rehab?
Progressing to plyometric based movements is vital for calf strain rehab, especially for the gastrocnemius, as this muscle has abundant type II muscle fibers, which are utilized for power-based movements such as jumping or sprinting! Read more about plyometric exercise progressions HERE!
How to get rid of a swollen toe?
HOW: In a comfortable sitting position with your feet out in front of you, place a resistance band around the balls of your foot. Keep your foot in a neutral position, with the toes pointed straight up and your ankle at a 90 deg right angle. This is your starting position.
How to exercise soleus?
Functional Movement for the Soleus 1 Warm up thoroughly. Performing light cardio (walking, jogging, or gentle cycling) prior to engaging in full-out running can significantly reduce the chance of injury. 2 Pay attention to discomfort. Many runners like to get their minds âin the zoneâ with earbuds and a musical playlist. However, it is also important to be attuned to the bodyâs signals, and stop running when experiencing pain or tightness in the calf region. 3 Use a foam roller. A foam roller or other self-massage tool serves a key role in self-myofascial release, leading to an increase in range of motion as well as decreasing discomfort. Self-massage before and after long runs can help prime the muscle for running while increasing blood flow to prevent soreness. Data from a study conducted in 2018 revealed that foam rolling might also temporarily increase muscle length, which lends itself to greater flexibility. Statically stretching after the post-run roll-out will help maximize this effect and lengthen the muscle. 4 Stretch. Experts in the field have differing opinions on the efficacy of stretching prior to running, since at that time the muscles are cold and more apt to be damaged. Foam rolling first can help bring blood into the muscle to prepare it for a static stretch. If the muscle of the calf are particularly tight, than this approach can work. Performing dynamic stretches as part of a warm-up is generally a good idea; however, all professionals concur that stretching post-workout is beneficial.
What is the soleus?
Soleus: The Shock Absorber. We have all had the experience of acute muscle soreness, especially if youâve ever began a running program. When the soleus muscle is tight or lacks strength, blood flow to the foot and ankle can be interrupted.
What muscle is used for sprinting?
The gastrocnemius, the large superficial muscle of the calf, is predominantly comprised of Type II fibers. These fibers power the explosive moves required in sprinting. In contrast, the soleus is a deeper muscle and is made up of more Type I endurance fibers. These are the fibers our bodies call upon when moving great distances, such as running a marathon. In addition, the gastroc is only powerful when the knee is straight. Since it attaches above the knee joint, at flexion, the muscle shortens and goes slack, known as active insufficiency.
How to help myofascial release?
Use a foam roller. A foam roller or other self-massage tool serves a key role in self-myofascial release, leading to an increase in range of motion as well as decreasing discomfort. Self-massage before and after long runs can help prime the muscle for running while increasing blood flow to prevent soreness.
Who is Cathleen Kronemer?
Cathleen Kronemer is an NFPT CEC writer and a member of the NFPT Certification Council Board. Cathleen is an AFAA-Certified Group Exercise Instructor, NSCA-Certified Personal Trainer, ACE-Certified Health Coach, former competitive bodybuilder and freelance writer.
How to stretch the back of your calf?
Step the right foot forward 6 inches from the wall, shifting bodyweight into it. Bend the right knee slightly and slowly until a stretch is felt in the back of the left upper calf (gastroc). After 30 seconds, bend the back knee as completely as possible.
Is a soleus strain a strain?
A soleus strain falls in the category of an overuse injury , which explains why endurance and long-distance runners present with this issue far more often than sprinters. While a strain to the gastrocnemius is more commonly seen, the soleus is considered to be at a much lower risk for injury. Soleus strains also tend to be less dramatic in clinical presentation, and much less acute when compared to injuries of the gastrocnemius.
Anatomy and Physiology
- The soleus is an ankle plantar flexor that originates from the posterior surface of the proximal fibula and the soleal line or medial border of the tibial shaft (see figure 1). It joins the calcaneal, or Achilles, tendon along with gastrocnemius muscles to insert into the posterior aspect of the calâŚ
Figure 1: Calf Anatomy
- Important distinctions between the soleus and gastrocnemius muscles are that the soleus is mono-articular and the gastrocnemius muscle is bi-articular. The soleus has a high proportion of slow twitch muscle fibers and gastrocnemius muscle a high proportion of fast twitch(1). For moderate-force contractions like distance running, the soleus is preferentially recruited due to itâŚ
Muscle Strain Considerations
- Acute muscle strains are most commonly seen in bi-articular muscles that have a high proportion of fast twitch muscles fibers, usually with internally driven high levels of force like sprinting, or stretching movements like kicking. These instances produce high levels of force across the muscle. The most common muscles affected include rectus femoris, hamstrings, and gastrocneâŚ
Muscle Strain Grading
- Historically, muscle strains have been graded as one, two or three, referring to mild, moderate or complete(5). There is, however, some ambiguity around this grading system. Alternative grading systems identify different parts of the muscle/tendon complex and more accurately reflect MRI findings of different level injuries(5). This also includes low-grade muscle injuries that do not haâŚ
Assessment
- The history as described above and the exact location of pain (both reported and on palpation) are key parts of an assessment. Physical assessment is relatively straightforward. The patient completes a double leg calf raise to determine the level of discomfort. Then perform another calf raise with the knees bent. Compare to the level of discomfort when performing with a bent knee âŚ
Mechanism of Injury
- The potential underlying causes of soleus strain include (but are not limited to): 1. Training error â overtraining, rate of increase of training loads too high, introduction of too much hill work over too short a time, poorly designed training program â eg a hard running session after a long run 2. Kinetic chain dysfunctions â poor hip extension flexibility and associated poor gluteus maximuâŚ
Rehabilitation
- There are two considerations during rehabilitation: 1. Rehabilitating the injured muscle so it is physiologically and neurologically capable of returning to the desired capacity for running. 2. Ensuring the identified underlying causes play less of a role in overloading the soleus muscle during future running. In the acute stage of injury, the goal is to manage the muscle, as with any âŚ
References
- PflĂźgers Archiv 348 (3): 247â55
- J Physiol. 1989 February; 409: 451â471
- Med Sci Sports Exerc [01 Oct 1993, 25(10):1163-1173
- Current Reviews in Musculoskeletal Medicine. June 2009, 2(2):74-77